Using Collagen To Help A Bloated Belly
For many these days, bloating is a symptom of a condition known as a leaky gut. Essentially, the tight junctions between your small intestinal cells loosen. This affects your ability to successfully digest your food and absorb critical nutrients. It also allows partially digested nutrients and pathogens to leak into your bloodstream.
Therefore, when youre bloated, its important to consume foods that will soothe and help heal the lining of your digestive tract. I cant think of anything better than collagen. My favorite sources of collagen are bone broth and collagen peptide supplements.
Common Food Sensitivities And Bloating
The first place to look to get rid of bloating is with food sensitivities.
Our digestive systems are naturally built to break down the nutrients in the foods we eat with digestive enzymes. However, there are certain foods our body can have difficulty digesting based on the type of enzyme the food requires to be digested.
Bloating is one of the first signs the body gives us when it is having trouble digesting the foods were eating.
The two most common foods the body has difficulty breaking down are gluten and lactose .
Why Are We Sensitive to Dairy?
When were infants, our bodies produce an enzyme called lactase, which helps digest the lactose in breast milk. As we get older and no longer have the need to breastfeed, our bodies produce less lactase.
However, cows milk still exists in our food supply, and many people continue to eat dairy products as a regular part of their diet. But without the proper enzymes to break down the protein in dairy, how can your body properly digest it?
Poorly digested food can lead to sluggish digestion which results in bloating.
The Truth About Gluten Sensitivities
You can have a gluten sensitivity without being diagnosed with celiac disease .
Gluten is a very common and particularly harmful offender to the gut because it promotes intestinal inflammation. The body also has a harder time breaking it down and recognizing it as a protein. This is because the structure of our wheat has changed over time.
Will Ginger Help Reduce Bloating
Ginger has a long history of being used as a digestive aid.
The phenolic compounds in ginger stimulate the production of digestive enzymes.
Ginger also reduces inflammation and muscular tension within the gastrointestinal tract. This helps release trapped gas as well as relieve constipation.
Ginger tea is a great way to harness the power of ginger. The stronger the better. You can also add a knob of fresh ginger to your smoothie.
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Cut Your Sodium Intake
If you consume too much salt, your kidneys cant keep up and flush it all out, Gans says. The sodium begins to accumulate in your body. Result: a full, bloated feeling in your belly.
Drinking a lot of water can help move sodium out of your body, Gans says, but you should limit the amount youre taking in regardless. Along with its contribution to bloat, excess sodium has been linked to higher blood pressureand older adults tend to be more sensitive to its effects, according to the American Heart Association .
The AHA recommends no more than 2,300 milligrams of sodium per day and an ideal limit of 1,500 milligrams per day. That means not only removing your saltshaker from the table, but also watching your intake from sneaky sodium sources, like processed and fast foods, Gans says.
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Dont Eat Too Much At A Time
Being stuffed can feel like being bloated, but the problem is that you simply ate too much.
If youre eating big meals and tend to feel uncomfortable afterward, then try smaller portions. Add another daily meal if necessary.
A subset of people who experience bloating dont really have an enlarged stomach or increased pressure in the abdomen. The issue is mostly sensory .
A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated.
For this reason, simply eating smaller meals can be incredibly useful.
Chewing your food better can have a two-fold effect. It reduces the amount of air you swallow with the food , and it also makes you eat slower, which is linked to reduced food intake and smaller portions .
People who experience bloating often have increased sensitivity to food in the stomach. Therefore, eating smaller meals can be very useful.
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Use Green Tea If You Are Feeling Bloated
Green tea is one of the best anti-bloating teas. It promotes digestion, helps release gas, and is a natural diuretic.
Green tea is also packed with antioxidants, which can help repair the lining of your gut and reduce inflammation.
For best results, consume 2-3 cups per day. However, green tea does contain caffeine, so if youre sensitive, try ginger tea instead.
Goat Or Sheep Whey Protein
If you want to keep the benefits of a standard whey protein and lose the bloating, your best bet would be to try goat or sheep whey protein. These proteins are often more easily digested than cow whey, but have the same anabolic benefits and high proportion of BCAAs. You’ll have a tough time finding sheep whey in the U.S., but goat whey is more readily available in retail stores and online. I will admit that goat whey protein has a stronger flavor than cow whey protein. Some may find this unappealing, but the taste is definitely much more mild than goat cheese or goat milk. If you want to mask the flavor, one of my favorite shake recipes is goat whey blended with sweet potato, banana, and cashew milk. It may sound a bit strange, but its definitely worth a try.
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Get Some Form Of Exercise At Least For Half An Hour In A Day
Exercise is the answer to almost all our ailments. Its no different when it comes to acidity, and we tell you exactly how. Lack of exercise leads to excessive deposition of fats, especially in the abdominal area. Excess abdominal fat pushes stomach acids up into the oesophagus which can further lead to frequent heartburns. Do those crunches and runs regularly to prevent acidity and shed those extra pounds.
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Walking Could Help Reduce Your Bloating
One way to ease bloating discomfort is to get moving, according to Everyday Health. Even if you’re inclined to sleep off a big meal, a 10- to 15-minute walk can mean the difference between feeling bloated and not feeling bloated. While any activity is good for getting things “moving,” the most tried-and-true activity for this purpose is simply putting one foot in front of the other and walking. Physical activity can get the bowels moving more regularly, which can help to release excess gas, thereby alleviating the feeling of bloating, according to Medical News Today. In fact, even a quick walk around the block could offer immediate relief from bloating and related gas pressure.
In addition, taking a walk can help to get the bowels moving, especially if you’ve been feeling constipated, which is yet another cause of bloating. To the extent that walking can help get your bowels moving to the point where you would actually feel inclined to seek out the bathroom then walking may be one of the easiest tricks yet when it comes to getting rid of bloating.
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Watch Your Overall Calorie Intake
While protein powder shakes are not recommended as a meal replacement unless you are using them as a weight management tool, one should take into consideration the need to adjust your calorie intake. This is especially true if you are mixing your protein powder with added fruits, vegetables and nut butters. Before you know it, you could be drinking your way through an entire meal on top of your regular food intake. Overeating can cause our digestive system to slow down leaving us feeling slow and bloated.
You Can Also Try Digestive Enzymes To Address Excess Bloating
The digestive process involves, among other things, breaking down food into smaller particles . “Digestive enzymes” are produced by various organs in the digestive tract to assist with this process. Most are produced by the pancreas, although some are made by other organs within the digestive tract .
“Digestive enzymes” are also available over the counter on the theory that, like most supplements, when you take them, you’re giving whatever system they support a boost . If you’re dealing with bloating, then theoretically, the right digestive enzyme should assist your digestive tract in digesting whatever is giving rise to the bloating. However, actual digestive enzyme deficiencies aren’t common, according to the Cleveland Clinic’s nutrition director, Dr. Brian Weiner , and most are caused by serious disorders, including pancreatitis, pancreatic cysts and tumors, and diabetes disorders that are far less common than the market for digestive enzymes would appear to support.
Two types of digestive enzyme have been proven clinically effective to help reduce bloating, according to Dr. Weiner. These are alpha-galactosidase, the active ingredient in “Beano,” which reduces bloating caused by eating beans and cruciferous veggies. The other is lactase, the active ingredient in Lactaid, which has been proven effective in reducing bloating and other digestive symptoms associated with consuming milk-based products.
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How Do You Fart Instantly
Just like you swallow air to make yourself burp, similarly by letting air in and out of your ass can make you fart easily. For this lie down on flat ground and pull your legs towards your head. Now relax your rectum and let the air seep in slowly. Keep at it until you feel bloated and a butt bomb bubble up.
Are You Bloated Eat Asparagus
Like celery, asparagus is a great source of potassium. Thus, its considered a natural diuretic, which is a food that helps you release retained water.
Asparagus is also a great source of food for the good bacteria in your gut. Remember, when you consume prebiotics, your gut flora flourishes, and this is important because these tiny microbes play a significant role in your digestive process.
Asparagus is delicious when roasted or grilled. You can eat it alone, or chop it up and add it to your salad. Asparagus is also tasty in soups
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Does Drinking Water Help With Bloating
While it may seem counterintuitive, drinking water may help to reduce bloat by ridding the body of excess sodium, Fullenweider says. Another tip: Be sure to drink plenty of water before your meal too. This step offers the same bloat-minimizing effect and can also prevent overeating, according to the Mayo Clinic.
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So what causes these issues?
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Think About Your Dairy
One other thing to also consider if youre suffering the symptoms above is your dairy intake. Maybe, instead of your protein being the problem, youre having a problem with milk, cheese, yogurt, etc. Again, the lactose or protein fractions in dairy products may be the culprit, so dont rule either out. If it turns out that dairy is the problem, you could switch to non-cows milk dairy , or you could switch to soy-based dairy like milk, yogurt, etc.
In the end, the point of this article isnt to make you a dairy or protein hypochondriac. Dont invent symptoms that dont exist. However, I do encourage you to think about your protein and dairy intake and consider whether your protein supplements and dairy are helping or hurting you.
If youre aware of the link between what you eat and how you feel, its much easier to begin to change things up if a particular food is problematic.
You May Have Leaky Gut Or Other Digestive Issues
Leaky gut happens when your gut lining is permeable, meaning things that shouldnt go through your gut lining and into your bloodstream, do. Symptoms of leaky gut include increased bloating, gas, food sensitivities, and constipation. People with Celiac Disease and Chrons often experience leaky gut syndrome due to the fact that the gut cannot adequately control what passes through the lining of the small intestine.
If you feel that your symptoms are not going away, and that your condition is more serious, we recommend consulting your physician for further analysis.
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Dont Bother With Natural Diuretics
If youre to listen to Internet health gurus, you can beat bloating by just eating the right foods or by taking the right supplements.
Well, you cant.
Unfortunately, foods and natural substances billed as diuretics either have too slight of an effect to matter, or no effect at all.
For example, caffeine has light diuretic effects, but the liquid consumed with it more than replaces whatever water it helps you shed. Alcohol is a known diuretic, too, but drinking regularly to hold a bit less water is probably a bad idea.
The bottom line is there are no foods or herbal supplements that will noticeably reduce bloating.
More Protein More Problems
The new study, published in the journal Clinical and Translational Gastroenterology, researchers at Johns Hopkins Bloomberg School of Public Health combed through a dietary clinical trial that was conducted in 2003 and 2005 at the Johns Hopkins ProHealth Clinical Research Unit. Known as the Optimal Macronutrient Intake Trial to Prevent Heart Disease , it included 164 participants who had above-normal blood pressure. They were assigned to three different diets over six-week periods separated by two-week “washout” intervals during which participants returned to regular eating habits.
The primary results of the OmniHeart trial, published in 2005, found that the plant-protein-rich and fat-rich diets were the most effective in reducing blood pressure and improving measures of blood cholesterol.
For the new analysis, researchers examined secondary data from the trial on the participants’ reports of bloating, which found that those who ate high fiber diets rich in fiber and carbohydrates were less likely to feel bloated.
The researchers examined the diets of the 164 participants. They determined that when the trial participants ate versions of a heart-healthy, high-fiber diet that was relatively rich in plant protein, they were about 40% more likely to report bloating symptoms than when eating a carbohydrate-rich version of the same high fiber diet.
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The Benefits Of Supplementing With Digestive Enzymes
Taking an advanced digestive enzyme supplement with a unique blend of many digestive enzymes will help your body break down and absorb nutrients in your food. From hard-to-digest fiber and dairy sugars to the protein in your favorite steak, digestive enzymes support proper digestion and prevent gas and bloating.
You can take your digestive enzyme on a regular basis, or take it 30 minutes before eating a meal you know will trigger uncomfortable bloating. Either way, adding additional digestive enzymes to your body is exactly how you get rid of bloating fast.
You Ate Too Much Cheese On Wine Night
Who doesnt love cheese? Charcuterie boards and poo poo platters parading a beautiful array of goat cheese, brie, and cheddar is one of the most delectable and satisfying snacks around, but it can also leave you feeling like the cow it came from. Many people have a lactose sensitivity, which means any dairy product will be harder for you to digest. Hard cheese, however, tends to be easier to digest than soft cheese. So skip the Brie and eat some pears, so you dont get puffy on wine night.
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What Types Of Food Cause Stomach Bloating
If youre experiencing regular bloating, you should see a doctor and discuss your symptoms with them. Together, you can come up with a treatment plan. As previously discussed, because there are many causes for abdominal bloating, it can be challenging to determine what causes an individuals stomach to bloat.
The first line of treatment for bloating that a doctor may prescribe is the low FODMAP diet. FODMAP stands for:
- Fermentable Oligosaccharides. These are found in wheat, onions, garlic, legumes, and beans.
- Disaccharides. A class of sugars that are found in lactose products like milk, yogurt, and ice cream.
- Monosaccharides. This is a type of sugar that includes fructose. Its often found in fruits like apples and pears.
- Polyols. Also called sugar alcohols, theyre found in apricots, nectarines, plums, and cauliflower. They can also be added to chewing gums and candy.
A low FODMAP diet cuts down the number of carbohydrates listed above that you consume. It has been found the small intestine can have a difficult time absorbing them, so it then passes the unabsorbed carbohydrates to the colon. In the colon, they become fermented and then make gas and cause bloating.
Some people may not have a sensitivity to FODMAP foods. The best way to find out if this diet will work for you is to start cutting FODMAP foods out of your diet slowly and then slowly start bringing them back.